The Effect of Sleep on the Heart
How does Sleep Affect the Heart?
Have you ever wondered why every doctor recommends 7-9 hours of sleep every night for adults? Many people overlook how sleep plays a major role in cardiovascular health. Sleep is one of the most important parts in maintaining heart health by allowing the heart to rest and recover after a long day.
Sleep lowers the heart rate and blood pressure while repairing the blood vessels, allowing the cardiovascular system to rest. In addition, sleep helps regulate cortisol (sleep hormones) and blood sugar levels to prevent inflammation and high blood pressure.
When someone gets poor quality sleep, their body stays stressed for longer periods of time. This can cause higher blood pressure, increased inflammation, and strain on the heart. Over time, poor sleep will increase the risk of heart attacks and strokes.
Risks of Poor Sleep:
High Blood Pressure: people who sleep less than the recommended amount are more likely to develop hypertension since lack of sleep prevents to body from properly regulating blood pressure
Cardiovascular Diseases: chronic sleep deprivation damages blood vessels and causes inflammation in the body, increasing the risk for coronary heart disease
Arrhythmias: poor sleep negatively changes the heart’s electrical system and increases the risk for abnormal heartbeats
Sleep Apnea: a condition where breathing repeatedly stops during sleep, linked to high blood pressure, heart failure, and stroke
Poor Sleep Habits:
Consistently staying up late
Sleep less than 6 hours every night
Using phones or screens before bed
Drinking caffeine in the evening
Inconsistent sleep schedules
High stress levels
Over time, these habits can lead to chronic sleep deprivation, negatively affecting sleep quality and heart health.
Health Sleep Habits:
Keep a consistent sleep schedule: try to go to be and wake up at the same time every day to regulate the body’s internal clock
Limit screen time before bed: blue light from screens can interfere with melatonin production, try to limit screen 1-2 hours before bed
Avoid heavy meals and caffeine at night: can prevent the body from having deep, restorative sleep
Relaxation exercises/routines: relaxing before bed can reduce stress hormones to help the body prepare for sleep
Many people sacrifice their sleep because of work, school, etc. Even though it isn’t consequential to sacrifice sleep for 1-2 days, poor sleep habits can have long-term consequences on the heart. Healthy sleep habits allow the cardiovascular system to rest and prevent strain on the heart. Hence, prioritizing sleep is one of the most effective ways to prevent the risk of cardiovascular diseases and heart conditions in the future.
